A Recipe for Wellness

January always starts off with the best of intentions but no matter what, it always seems difficult to stick with our goals. Here are 6 Tips to stay consistent with your wellness.

1. Having a good bedtime routine helps you reduce binge watching your favourite Netflix TV series late at night. A good night sleep helps you fuel for the challenges the following day.

2. Try to go to bed and wake up the same time every day. Getting your body into a routine begins with your sleep.

3. Have a plan of what you are going to do for your activity or workout so you are prepared mentally and don’t take time away from your workout because of indecision.

4. Find a buddy. Find someone who has a similar vision as you to check in with. Sharing success and challenges regarding living a healthy lifestyle helps prevent burnouts and allows for support in staying on track.

5. Meal prep. Take a few hours of your Sunday to prepare a large quantity of food for your upcoming week. This helps prevent you from going thru the drive-thru on your lunch break because you didn’t have anything prepared at home.

6. Find healthy alternative snacks. Fresh fruits and vegetables are always the best. Try having washed grapes or berries in your fridge for pickings. But sometimes you might have a sweet tooth… to quench the sweet tooth, try this smoothie or these peanut butter & jam oats!

Black Forest Cake Smoothie by Sally’s Baking Addiction

• 1 cup frozen cherries

• 1 – 2 (15 – 30 g) Medjool dates, depending on desired sweetness

• 1/4 cup (20 g) rolled oats*

• 1 Tbsp (7 g) chia seeds

• 2 Tbsp (10 g) unsweetened cocoa powder

• 1 cup (240 ml) unsweetened almond milk

• 1 scoop (30 g) of your favourite protein powder (optional)

• 1 –2 handfuls of baby spinach (optional)

Peanut Butter and Raspberry Chia Jam Vegan Oatmeal by Well Vegan

• 2 cups frozen raspberries (plus more for garnish)

• 1 tablespoon water

• 1 tablespoon maple syrup

• Pinch of salt

• 2 tablespoons chia seeds (plus more for garnish)

• 1 cup old fashioned oats

• 2 cups unsweetened vanilla almond milk

• ¼ cup creamy unsalted peanut butter, divided

1. Combine the frozen raspberries, water, maple syrup, and a pinch of salt in a small saucepan. Turn heat to low and simmer gently for 5 to 10 minutes, until the raspberries have cooked down and the mixture has thickened slightly. Remove from heat and stir in the chia seeds.

2. In a larger saucepan, combine the old fashioned oats and almond milk. Bring to a boil, then reduce the heat and simmer for 5 to 7 minutes, until the mixture has thickened and the oats are cooked through. Remove the oatmeal from heat and stir in half of the peanut butter.

3. To serve, divide the oatmeal between three bowls. Top with the remaining peanut butter and a swirl of raspberry chia jam. Garnish with more raspberries and sprinkle with more chia seeds. Enjoy warm.